Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10:00 Clock: 200m Easy Run 10 Bent Over Barbell Row 10 Prisoner Kang Squats :30 Bar Hang Weightlifting Bench Press (5 x 5 @ 80%) 5×5 @ 80% + * Minimize elbows flaring out. Drive through the chest and triceps. * Don’t startContinue reading “Iron Man”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Single Unders 10 Empty Barbell Good Mornings 10 Empty Barbell Thrusters -Then- Front Rack/Shoulder Mobility -Tricep Smash -Foam Roll -Press Through Metcon Metcon (Time) Complete, For Time: 100-80-60-40-20 Double Under 25-20-15-10-5 Wallballs (20/14) -Rest 5 Minutes- 100-80-60-40-20 Double Under Toes-to-BarContinue reading “Come Original”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up https://www.youtube.com/watch?v=vNey0PR46F4 Warm-up (No Measure) Crossover Symmetry Activation -Then- 2 Rounds of: 1:00 Machine 10 PVC Pass Throughs 10 Air Squats 10 Pushups Weightlifting Push Press (5 x 5 @ 75%) Complete 5 sets of 5 PUSH Press @ approximately 75% of your 1-RM. Metcon Metcon (Time)Continue reading “Welcome Back”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds of: 10 Air Squats 20 Bodyweight RDL’s 10 Burpees Metcon Metcon (3 Rounds for reps) 3 Sets for Max Reps: 1:30 Max Box Jump Overs (24/20) 1:30 DB Shoulder-to-Overhead (alternate every 10 reps) 1:30 DB Goblet Squats -Rest 1:30 between sets-Continue reading “Full Metal Jacket”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds of: 1:00 of Double or Single Unders 5 Inchworms :30 Hollow Hold Metcon (3 Rounds for reps) Complete 3 Sets of: AMRAP 5 Minutes: 15 Burpees 10 Squat Cleans Rest 2:00 btwn. sets Accessory Work Metcon (No Measure) 3 sets: 10Continue reading “Dante’s Peak”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :20/:20 Assault Bike Followed by… (3 sets): Kettlebell Snatch x 5 reps each side (3 sets): Kettlebell Overhead Squat x 5 reps *Build over the course of the 3 sets. If flexibility is an issue, hold the kettlebell in the front rackContinue reading “A Horse With No Name”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 400 M. Squat Rocks x 30-60 seconds (hold in whatever position feels the tightest and try to breathe into that position) Followed by… Tabata Warm-Up x 3 sets: 20 seconds of Jumping Squats 10 seconds of Rest 20 seconds of Plank-Ups 10Continue reading “Tequila Sunrise”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 SkiErg Directly into… :60 Squat Hold (bottom) Then… 2 Rounds: 10 Dumbbell Hang C&J (very light) 10 Hand-Release Pushups Weightlifting Shoulder Press (2 x 8 (ascending weight every 2 sets)) Shoulder Press *Sets 1-2 = 2 rep @ 65-70% *Sets 3-4 =Continue reading “Drops of Jupiter”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 400 Meters Banded Shoulder Distraction x :20/position Banded Monster Walks x 10 steps/direction Followed by… Two sets of: Russian Baby Makers x 10 reps Cossack Squats x 10 alternating reps Weightlifting Paused Front Squat + Front Squat (6 x 1+1) Pause (Tempo)Continue reading “Dodging Raindrops”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row Then… Crossover Symmetry Activation Inchworms x 5 Banded Sampson Stretch or Couch Stretch x 60 seconds/side Strict Pullups x 10 PVC Passthroughs x 10 Then… Power Clean Warmup: Deadlift x 7 Clean High Pull x 7 Muscle Clean x 7Continue reading “Jumpman”